Name: Cheap Supermarket Based Soylent lower Omega
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 80g Whey Protein; 118g Porridge Oats; 100g Flour; 100g Sugar; 0g Flaxseed; 20ml Sunflower Oil; 9g Lo Salt; 3pill Calcium & Vitamin D plus Vitamin K Tablets; 2g Choline bitartrate; 2g MSM; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein; 5ml Flaxseed Oil

Amount		Ingredient	£ / day	Source
80	g	Whey Protein	£0.53	OlympusHealth
118	g	Porridge Oats	£0.13	Sainsburies
100	g	Flour	£0.04	Sainsburies
100	g	Sugar	£0.09	Sainsburys
0	g	Flaxseed	£0.00	Sainsburies
20	ml	Sunflower Oil	£0.03	Sainsburies
9	g	Lo Salt	£0.04	Sainsburies
3	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.11	Healthspan
2	g	Choline bitartrate	£0.07	BulkPowders
2	g	MSM	£0.07	Bulk Powders
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.04	Amazon UK
5	ml	Flaxseed Oil	£0.09	Sainsbury's
Amounts for: Total Daily Cost:			£1.25	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

59% Carb, 20% Protein, 21% Fat

Calories1747

% Daily Values*

109%

Total Carbohydrate253g

40%

Dietary Fiber 16g

74%

Protein86g

77%

Total Fat39g

Saturated Fat6g

Monounsaturated Fat5g

Polyunsaturated Fat16g

317%

Omega-3 Fatty Acids2g

1053%

Omega-6 Fatty Acids16g

Cholesterol0mg

Calcium 185%	•	Vitamin A 88%
Chloride 125%	•	Vitamin B6 159%
Chromium 88%	•	Vitamin B12 240%
Copper 150%	•	Vitamin C 113%
Iodine 100%	•	Vitamin D 300%
Iron 197%	•	Vitamin E 250%
Magnesium 138%	•	Vitamin K 158%
Manganese 362%	•	Thiamin 262%
Molybdenum 90%	•	Riboflavin 166%
Phosphorus 100%	•	Niacin 170%
Potassium 104%	•	Folate 360%
Selenium 225%	•	Pantothenic Acid 195%
Sodium 107%	•	Biotin 60%
Sulfur 100%	•	Choline 158%
Zinc 159%

* Percent Daily Values are based on "mrjames's UK RDA". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Whey Protein	80	g	Powder	OlympusHealth	5000	£32.99	£0.53	63	325	8.6	62.65
2	Porridge Oats	118	g	Powder	Sainsburies	1500	£1.69	£0.13	13	437	68.4	12.98
3	Flour	100	g	Powder	Sainsburies	1500	£0.65	£0.04	15	364	76.3	10.32
4	Sugar	100	g	Powder	Sainsburys	1000	£0.90	£0.09	10	401	99.0	0.00
5	Flaxseed	0	g	Powder	Sainsburies	425	£5.20	£0.00		0	0.0	0.00
6	Sunflower Oil	20	ml	Liquid	Sainsburies	5000	£6.96	£0.03	250	180	0.0	0.00
7	Lo Salt	9	g	Powder	Sainsburies	350	£1.55	£0.04	39	0	0.0	0.00
8	Calcium & Vitamin D plus Vitamin K Tablets	3	pill	Pill	Healthspan	240	£8.95	£0.11	80	0	0.0	0.00
9	Choline bitartrate	2	g	Powder	BulkPowders	100	£3.75	£0.07	50	0	0.0	0.00
10	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
11	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	1	pill	Pill	Amazon UK	500	£19.99	£0.04	500	0	0.0	0.00
12	Flaxseed Oil	5	ml	Liquid	Sainsbury's	260	£4.50	£0.09	52	41	0.6	0.00
	Total						£90.62	£1.25		1747	252.9	85.95
	Target									1800	231.0	116.00
	% Reached									97%	109%	74%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1800	1747		97%
Carbohydrates (g)	231	252.9		109%
Protein (g)	116	85.95		74%
Total Fat (g)	51	39.09		77%
Saturated Fat (g)	0	5.86	5
Monounsaturated Fat (g)	0	4.89
Polyunsaturated Fat (g)	0	15.59
Omega-3 Fatty Acids (g)	0.75	2.38	3	317%
Omega-6 Fatty Acids (g)	1.5	15.8	17	1053%
Total Fiber (g)	40	15.9	45	40%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	4000	3502	10000	88%
Vitamin B6 (mg)	1.4	2.2	100	159%
Vitamin B12 (ug)	2.5	6		240%
Vitamin C (mg)	80	90	2000	113%
Vitamin D (IU)	200	600	4000	300%
Vitamin E (IU)	17.88	45	1500	250%
Vitamin K (ug)	75	119		158%
Thiamin (mg)	1.1	2.883		262%
Riboflavin (mg)	1.4	2.326		166%
Niacin (mg)	16	27.231	35	170%
Folate (ug)	200	721	1000	360%
Pantothenic Acid (mg)	6	11.711		195%
Biotin (ug)	50	30		60%
Choline (mg)	550	867.647	3500	158%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	1.48	2.5	185%
Chloride (g)	2.3	2.88		125%
Chromium (ug)	40	35	600	88%
Copper (mg)	1	1.497	10	150%
Iodine (ug)	150	150	1100	100%
Iron (mg)	14	27.6087	45	197%
Magnesium (mg)	300	413.2		138%
Manganese (mg)	2	7.245	11	362%
Molybdenum (ug)	50	45	2000	90%
Phosphorus (g)	0.7	0.701	4	100%
Potassium (g)	3.5	3.656	6	104%
Selenium (ug)	55	124	400	225%
Sodium (g)	1.5	1.603	2.4	107%
Sulfur (g)	2	2		100%
Zinc (mg)	10	15.9477	40	159%

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Cheap Supermarket Based Soylent lower Omega

Nutrition Facts

Nutrient Profile: mrjames's UK RDAChange

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